BlogWeight LossNew Year, New You: 5 Weight Loss Workouts for 2025

New Year, New You: 5 Weight Loss Workouts for 2025

Jumpstart your 2025 weight loss goals with these expert-recommended exercise routines.
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The holidays have passed, the new year has arrived, and weight loss goals are top of mind. But where to begin? Kicking off those New Year’s resolutions can feel daunting, especially if your routine was disrupted during the end-of-the-year hustle and bustle. If the thought of designing an all-new exercise regime for the new year feels overwhelming, don’t panic.

Workouts for weight loss don’t have to be complicated—in fact, the best exercise routine is the one you’ll stick to. If you’re taking semaglutide for weight loss, you should pair it with “increased physical activity,” according to the U.S. Food & Drug Administration (FDA). But what exactly does that mean, and how can you ensure your efforts are effective and sustainable?

There’s no shortage of advice on which types of exercise are best for weight loss. Some tout the benefits of aerobic exercise; others insist that resistance and weight training reign supreme. The good news? Research shows benefits to each—and that their effectiveness is compounded when you employ a mix of both.

This study found that the most effective workout routines for weight loss and fat loss are those that combine aerobic and resistance training. In other words, pairing cardio workouts with resistance exercises or weight training will boast the highest return on your time invested.

Research also shows that, when employed consistently, smaller bouts of exercise spread throughout the day are just as effective as one longer workout session. So, if you can find two or three types of exercise you actually enjoy, then incorporate them into your daily routine, you’ll be well on your way to your weight loss goals.

Ready to kickstart your new year’s weight loss goals? Here are 5 expert-recommended workouts you can do alone or with a friend—with little to no equipment required.

Workout #1: Walking

Contrary to popular belief, you don’t need expensive equipment or a fancy gym membership to get your workout in (although if those motivate you, go right ahead). In fact, some of the most effective workouts don’t require anything but a comfortable pair of shoes.

Walking, for example, is one of the easiest and most effective ways to improve your calorie expenditure throughout the day. Research shows that step count has a direct impact on long-term weight loss and maintenance. While experts recommend 10,000 steps per day, it’s okay to work your way up to that goal. To start, try taking 3,500 steps in one walking session, performed at a moderate-to-vigorous intensity, and adding more steps as you go.

As you get more comfortable, kick your walk into a higher gear to make it a little more challenging. Here are some ideas:

Increase your pace: Choose a walking playlist you love. Pick up the pace during one song, then slow it down during the next, and repeat.

Add an incline: If you’re walking on a treadmill, try increasing the incline little by little. If you’re walking outside, choose a route that features a hill or two. Not only will this increase your calories burned, but it’ll also help build lean muscle as you walk.

Go the distance: Increase your distance a little bit with each walk. By adding smaller increments slowly over time, you’ll hardly notice the difference, but your step count will increase steadily each week.

Workout #2: Strength Training

You know that your body burns calories to keep vital functions (like breathing and digestion) going. But did you know that muscle mass is the main factor in determining how many calories it burns? According to Mayo Clinic, those with higher muscle mass burn more calories at rest.

To speed up our body’s basal metabolic rate (the rate at which it burns calories), we want to build and maintain lean muscle mass. And the best way to do this, per Harvard Health Publishing, is to practice strength training.

To start, keep it simple with bodyweight exercises like lunges, squats, and wall push ups. These exercises allow you to rely on your body weight alone, and they work multiple muscle groups at once.

As you build up strength, you can try adding some weights or dumbbells to the mix—but we recommend working with a trainer to get comfortable and learn the correct form. Whether you’re performing bodyweight exercises or lifting weights, remember to go slow and steady (and always stretch before and after your workout!).

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Workout #3: Swimming

Who says weight loss workouts have to be boring? Slip into your swimsuit and start splashing around, because studies show that regular swimming sessions have a positive impact for those working toward weight loss or fat loss goals.

Experts recommend swimming because it combines aerobic and resistance training—meaning that it’s a great way to burn calories and get your heartrate up while also working several large muscle groups. It’s also great for those with joint pain or back pain since it’s considered a low-impact exercise.

Ready to dive in? If you’re just getting accustomed to water workouts, kick things off with a water aerobics class with an instructor who can guide you through moves designed to get your heart rate up. Or, if you’re a practiced swimmer, head to your local pool and try a couple of freestyle laps at a time, followed by a period of rest, and repeat.

Workout #4: Biking

It’s more than an eco-friendly mode of transportation—cycling is an excellent way to speed toward your weight loss goals. According to this study, cycling for more than 1.5 hours per week can help lower body weight, body fat, and waist circumference.

Bike riding is a great way to get outside and experience the outdoors or even include your family in your daily exercise routine. What’s more, biking works your quads, hamstrings, and glutes, and it burns about 150 calories in just 30 minutes at an easy pace.

To kick your cycling workout into high gear, look for an outdoor route with hilly terrain or a slight incline. And if you’re using a stationary bike, simply increase the tension and incline for a few minutes at a time.

Workout #5: Jumping Rope

If you haven’t picked up a jump rope since you were a kid, you’re not alone—but you may want to consider giving it a shot. Not only is jumping rope a fun and relatively easy way to burn extra calories throughout the day, but it’s also an effective mode of exercise on its own.

Jumping rope can burn up to 10 to 15 calories per minute (depending on how quickly you jump), which is about the same as a brisk run. If you can work in a few ten-minute jumping sessions throughout the day, that could easily add up to 300 calories burned. Not bad for something once considered child’s play, right?

If jumping rope on its own feels a bit lackluster, try incorporating a couple of quick sessions into your strength training routine. According to the American Council on Exercise (ACE), this is a great way to get your heart rate up, burn more calories, and increase the intensity of your workout.

Take note: If you’ve had knee or hip surgery, jumping rope may not be for you. Check with your doctor before you get started—and remember, if jumping rope isn’t for you, there are plenty of other options for exercise to meet your body’s needs.

Let’s get moving

Now that you’ve gotten a healthy dose of inspiration, you’re well on your way to creating an exercise regime that works for you. Paired with healthy eating, any of the options above will help you meet the recommendation that you pair semaglutide with increased physical activity.

As you start plotting your weight loss program for 2025, remember that the best workout is the one you’ll stick with. So, pick something that feels enjoyable to you, and don’t be afraid to mix it up.

Wondering if your exercise efforts could be even more effective with weight loss medication? If you think a GLP-1 medication like semaglutide may be for you, take our brief quiz to see if you qualify.

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Start the New Year strong!

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Your First 3 Months

Enter your information below to receive this offer.
By providing your email, you agree to our Terms and ConditionsPrivacy Policy, and Telehealth Consent. You also consent to receive promotional emails from ReflexMD. This consent is not a condition of purchase. You may unsubscribe at any time by clicking the unsubscribe link in our emails.
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